Warm Up Row 250m Then, 2 Rounds of: Bear Crawl x 50 feet Good Morning x 10 Lunge with T-Spine Rotation x 50 feet Workout of the Day A. 3 Sets: A1: CGBP x 4-6 @ 20X1 – Rest 60 seconds A2: Side Bridge x 30 seconds per – Rest 60 seconds B. 3 Sets: […]
Warm Up 2 Rounds: Run 150m Box Step Up x 10 Hang power clean + front squat x 5 complexes (barbell only) Workout of the Day A. 5 Sets: A1. Halting Clean DL + Mid Thigh Hang Power Clean + Front Squat x 1.1 – Rest 5-10 seconds between reps of the complex A2: Tall
Warm Up Row or Bike 2 minutes Then, 2 Rounds of: Hi-Low Plank x 30 seconds Ring Row x 10 (alternate grip each set) Burpee Box Step Up x 5 Workout of the Day A. 4 Sets A1: Chin over bar hold x 20 seconds (CTB if possible) – alternate between pronated and supinated each
Warm Up Dynamic Hip Mobility 2 Rounds: Jump Rope x 30 seconds Back Squat x 10 Scap Push Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds A2: Single Arm Trap 3 Raise x 6-8 per – Rest 60 seconds B. EMOM for
Workout of the Day In teams of 2, alternate full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 (Strict if possible) HSPU x 6 (Strict if possible) Alt DB Snatch x 12 (50/35lbs) Rest 5 minutes, then: In teams of 2, alternate full rounds to
Warm Up 2 Rounds: Jump Rope 30 seconds SL Lateral Box Step Up x 8/per Alternating Hanging Hip Touch x 4-6 OR Scap Pull Up x 10 Bike x 30 seconds a 85% Workout of the Day A. 3 Sets: TTB x 10-15 Alt Pistol x 10-12 Double Under x 40-50 B. 5 Rounds for
Workout of the Day In teams of 3, with only 1 person working at a time, complete 3 Rounds for time of: 100 Calorie Row 60 Hang Power Cleans (115/75) 50 Shoulder to Overhead 40 Front Squats 30 Strict HSPU 15 Muscle Ups (Strict if possible OR TEAM HUSTLE
Workout of the Day In teams of 2, with only 1 person working at a time: Row or Ski 2019m Then alternate full rounds to complete 12 Rounds (6 each) of: 12 DB Hang C & J (6 per w/ 50/35lbs) 31 Double Unders 19 Wallball (20/14lbs to 10/9′ target)
Warm Up Dynamic Squat Mobility Then, 1 Round: Run or Ski 150m Squat to Stand x 10 Scap Push Up x 10 Then, 1 Round: Row 200m or Bike 400m RDL x 10 Front Squat x 10 Workout of the Day A. 4 Sets: A1: Back Squat x 6-8 @ 30X1 – Rest 60 seconds
Workout of the Day In teams of 2, partners alternate MOVEMENTS to complete as many rounds and reps as possible in 12 minutes of: Double Under x 24 Row 12 Cals Strict HSPU x 6 Rest 6 minutes, then: In teams of 2, partners alternate FULL ROUNDS to complete as many rounds and reps as
